Post partum depression 1

Postpartum Depression-Symptoms & Dietary Guidelines

Postpartum depression (PPD) is a depression that can occur in the weeks or months after childbirth. It is a serious and common condition that affects many new mothers, and it can have a significant impact on their mental health and well-being. PPD is believed to be caused by many physical, emotional, and social factors. It is characterized by feelings of sadness, anxiety, and exhaustion that interfere with daily life and relationships.

It is important to note that postpartum depression is different from the “baby blues,” which is a normal and temporary mood change that many women experience after giving birth. The baby blues usually resolve on their own within a few weeks. Postpartum depression can last for months or longer.

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Symptoms of Postpartum Depression

  • Persistent feelings of sadness, hopelessness, or worthlessness
  • Loss of interest in activities that were previously enjoyable
  • Difficulty bonding with the newborn or feeling indifferent towards the baby
  • Insomnia or excessive sleeping
  • Changes in appetite or weight
  • Fatigue or lack of energy
  • Difficulty concentrating or making decisions
  • Thoughts of self-harm or harm to the baby
  • Feeling irritable or moody

Other risk factors for postpartum depression include a history of depression or anxiety, a lack of social support, and a difficult pregnancy or delivery.

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Causes of Postpartum Depression

Postpartum depression’s causes are unknown, but it’s thought to be related to hormonal changes and the stress of adjusting to parenthood.

Some possible causes of PPD include:

  • Hormonal changes: The dramatic shifts in hormone levels that occur after childbirth can affect mood and emotional well-being.
  • Lack of support: New mothers who do not have a strong support system may be more prone to PPD.
  • Stressful life events: PPD is more common in mothers who have experienced a significant stressor, such as a recent move or the loss of a loved one, around the time of childbirth.
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Hormonal Imbalance

After childbirth, there are significant hormonal changes that can affect mood and emotional well-being. During pregnancy, the body produces high amounts of the hormone progesterone. After delivery, progesterone levels drop rapidly. It can contribute to feelings of sadness and irritability. In addition, the hormone oxytocin, which is released during childbirth and breastfeeding, can also affect mood. Oxytocin is often referred to as the “love hormone” because it is involved in bonding and attachment. However, too much or too little oxytocin can contribute to mood changes.

Other hormones that may be involved in PPD include thyroid hormones and cortisol. The thyroid gland produces hormones that regulate metabolism and energy levels. Imbalance of thyroid hormones can lead to changes in mood and energy. The body releases the stress hormone cortisol in response to stress. Chronic high levels of cortisol can contribute to feelings of anxiety and depression.

It is important to note that the hormonal changes that occur after childbirth are normal hence do not necessarily cause PPD. However, they may contribute to the development of PPD in combination with other factors, such as lack of support, stress, or personal or family history of depression.

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Nutritional Guidelines for Managing PPD

One important aspect of managing PPD is nutrition. Proper nutrition can help to improve mood, energy levels, and overall well-being. There is some evidence to suggest that nutrition and diet may play a role in the treatment of postpartum depression (PPD).

Here are some tips for improving your nutrition and diet as part of your treatment for PPD:

  • Eat enough calories: It is important to make sure you are getting enough calories to meet your body’s energy needs. Skipping meals or not eating enough can lead to feelings of low energy and fatigue, which can worsen symptoms of PPD.
  • Avoid skipping meals: Try to eat regular meals and snacks throughout the day to help maintain steady blood sugar levels. This can help to prevent dips in energy and mood.
  • Stay hydrated: Proper hydration is important for overall health and well-being. Make sure to drink enough water and other fluids throughout the day to stay hydrated.
  • Get enough nutrients: Certain nutrients, such as omega-3 fatty acids, folic acid, and iron, have been linked to mental health benefits. Incorporating foods rich in these nutrients into your diet, such as salmon, leafy greens, and fortified grains, may be helpful.
  • Limit unhealthy foods: Processed and sugary foods may provide temporary energy and pleasure, but they can also contribute to feelings of depression and anxiety.
  • Eat foods rich in B vitamins: B vitamins are important for brain function and mood. Foods that are rich in B vitamins include leafy green vegetables, nuts, seeds, legumes, whole grains, and animal products.

It is important to note that nutrition and diet are just one aspect of treatment for PPD.

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Supplementation

Consider supplements: If you are struggling to get enough of certain nutrients from your diet, you may want to consider taking supplements under the guidance of a healthcare provider.

There are several supplements that have been studied for their potential to help improve symptoms of postpartum depression (PPD).

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Here are some supplements that have been studied for their potential to help with PPD:

  • Omega-3 fatty acids: Omega-3 fatty acids, such as EPA and DHA, are important for brain health and have been shown to improve symptoms of depression. Good sources of omega-3s include fatty fish, nuts, and seeds. Omega-3 supplements, such as fish oil, are also available.
  • Folic acid: It is a B vitamin, can improve mood and reduce the risk of depression. Good sources of folic acid include leafy green vegetables, fortified grains, and legumes. Folic acid supplements are also available.
  • Iron: Iron is important for carrying oxygen to the body’s cells and may be helpful in reducing fatigue and improving mood. Good sources of iron include red meat, poultry, seafood, beans, and fortified grains. Iron supplements are also available.
  • Vitamin D: Vitamin D is important for bone health and may also have a role in mood and mental health. Good sources of vitamin D include sunlight, fatty fish, and fortified foods. Vitamin D supplements are also available.

However, before beginning any supplement, it is crucial to consult with a healthcare provider.

Treatment for PPD

Treatment for PPD may include therapy, medication, or a combination of both. It is important to work with a mental health professional to determine the best course of treatment for you.

Some common therapies for PPD include:

  • Cognitive-behavioral therapy (CBT): This type of therapy helps to identify and change negative thought patterns and behaviors.
  • Interpersonal therapy (IPT): This type of therapy focuses on relationships and social support systems.
  • Supportive therapy: This type of therapy provides a safe and supportive environment for the mother to discuss her feelings and concerns.

Doctors may prescribe selective serotonin reuptake inhibitors (SSRIs) and other antidepressants to treat PPD. It is important to work with a mental health professional to determine the best medication and dosage for you.

It is also important to take care of your physical health such as by getting enough sleep, eating a healthy diet, and finding time to relax and take care of yourself. With the right treatment and support, you can recover from postpartum depression and enjoy the joys of parenting.

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Magnesium rich foods: Should be included in your diet?

Magnesium (Mg) is a major mineral. It needs in higher amounts unlike the trace minerals, like zinc or iron. The amount of magnesium required daily depends on a person’s age and gender. It is an important part of the more than 300 enzymes found in your body. These enzymes helps to regulate many bodily functions, including the production of energy, body protein, and muscle contractions in the process. Magnesium plays many crucial roles in the body, such as supporting muscle and nerve function and energy production and also plays a role in maintaining healthy bones and a healthy heart.

Recommended Dietary Allowances of Magnesium

The recommended daily intake by the Indian Council for Medical Research is 340 mg of magnesium for men and 310 mg for women. Females who are 19 years and older (and not pregnant) need 310 to 320 milligrams (mg) daily; whereas males of the same age should strive for 400 to 420 mg per day. The intake of magnesium in the human body happens only through food. The adult human body contains about 20-25 grams of magnesium and 60-70% of it is present in the bones; the rest resides in soft tissue like muscle. The human skeleton acts as a magnesium reservoir, buffering magnesium concentration in the blood. As we age, the mg reservoir in bones is reduced to nearly one-half throughout a lifetime.

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A magnesium deficiency can lead to muscle spasms, increased risk of heart disease, diabetes, high blood pressure, anxiety disorders, migraines, osteoporosis, and cerebral infarction. Conversely, consuming too much magnesium can cause diarrhea as the body attempts to excrete the excess.

Low mg levels usually don’t cause symptoms. However, chronically low levels can increase the risk of high blood pressure, heart disease, type 2 diabetes, and osteoporosis. Too much magnesium from foods isn’t a concern for healthy adults. However, the same can’t be said for supplements. High doses of mg from supplements or medications can cause nausea, abdominal cramping, and diarrhea.

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In addition, the magnesium in supplements can interact with some types of antibiotics and other medicines. Check with your doctor or pharmacist if you’re considering magnesium supplements, especially if you routinely use magnesium-containing antacids or laxatives.

Study regarding Magnesium

Magnesium-rich foods support a healthy immune system and improve bone health, but they may also play a role in preventing certain cancers. in 2017, according to a study published in the established in the European Review for Medical and Pharmacological Sciences.  Mg in food helps to improve heart health, prevents stroke, and even potentially reduces your risk of dying from a heart attack. Additionally, magnesium foods help to support normal nerve and muscle function and keep your heartbeat in sync.

In 2017, a study published in Molecular Nutrition and Food Research found that a nutritionally balanced vegan diet filled with fresh fruit and vegetables lowered triglycerides, insulin, and cholesterol in study participants when compared with a healthy, controlled omnivorous diet (both plant and animal foods).

Symptoms and Causes

Muscle cramps, fatigue, arrhythmia, dizziness, nausea, numbness, insomnia, brain fog, and anxiety are just a few of the symptoms that magnesium. Eating the wrong foods, excessive alcohol consumption, some prescription medications, high-sugar diets, over-use of acid inhibitors, and leaky gut syndrome are caused by Magnesium Deficiency. Insufficient mg in the body and thus it is important to include magnesium rich food sin your diet.

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Sources of Magnesium

Food

It’s best to get nutrients, like magnesium, from food sources whenever possible, since they provide other health benefits, too. Many of the foods that are good sources of magnesium. Foods rich in magnesium include green leafy vegetables, whole grains, beans, and nuts. Milk and yogurt also provide magnesium, as do fortified foods, such as some breakfast cereals.

A plant-based diet includes magnesium-rich fruit, vegetables, beans and peas, grains, soy, seeds, and nuts. A vegetarian eats plant-based but on the other hand, a vegan diet excludes all meat, dairy, and animal products.

Nuts, seeds, whole grains, beans, leafy vegetables, milk, yogurt, and fortified foods are good sources. One ounce of almonds contains 20% of the daily mg an adult needs. Even water (tap, mineral, or bottled) can provide magnesium. Some laxatives and antacids also contain magnesium.

In general, foods containing dietary fiber provide mg. Some of the breakfast cereals and other fortified foods also contains magnesium. Some types of food processing, such as refining grains in ways that remove the nutrient-rich germ and bran, lower magnesium content substantially. Tap, mineral, and bottled waters can also be sources of magnesium, but the amount of mg in water varies by source and brand (ranging from 1 mg/L to more than 120 mg/L). Approximately human body absorbs 30% to 40% of the dietary magnesium that we consume.

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Dietary supplements

Magnesium supplements are available in a variety of forms, including magnesium oxide, citrate, and chloride. The Supplement Facts panel on a dietary supplement label declares the amount of elemental magnesium in the product, not the weight of the entire magnesium-containing compound.

Absorption of magnesium from different kinds of magnesium supplements varies. Human gut absorbs a soluble form of Magnesium. Magnesium that gets dissolve in liquid easily. Some of these forms includes aspartate, citrate, lactate and chloride forms is absorbed more completely and is more bioavailable than magnesium oxide and magnesium sulfate. One of the study shows, a very high doses of zinc from supplements (142 mg/day) can interfere with magnesium absorption and disrupt the magnesium balance in the body.

Medicines

Magnesium is a primary ingredient in some laxatives. Magnesium involves in some remedies for heartburn and upset stomachs due to acid indigestion. Extra-strength Rolaids, for example, provides 55 mg of elemental magnesium (as magnesium hydroxide) per tablet.

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Magnesium Deficiency

Symptomatic magnesium deficiency due to low dietary intake in otherwise-healthy people is uncommon because the kidneys limit the urinary excretion of this mineral. However, habitually low intakes or excessive losses of magnesium due to certain health conditions, chronic alcoholism, and/or the use of certain medications can lead to magnesium deficiency.

Early signs of magnesium deficiency include loss of appetite, nausea, vomiting, fatigue, and weakness. As magnesium deficiency worsens, numbness, tingling, muscle contractions and cramps, seizures, personality changes, abnormal heart rhythms, and coronary spasms can occur. Severe magnesium deficiency can result in hypocalcemia or hypokalemia (low serum calcium or potassium levels, respectively) because mineral homeostasis is disrupted.

Groups at Risk of Magnesium Inadequacy

Magnesium inadequacy can occur when intakes fall below the RDA. When  the intake is above the amount required, it helps to prevent over deficiency. The following groups are more likely than others to be at risk of magnesium inadequacy because they typically consume insufficient amounts or they have medical conditions (or take medications) that reduce magnesium absorption from the gut or increase losses from the body.

People with gastrointestinal diseases

Chronic diarrhea and fat malabsorption resulting from Crohn’s disease, gluten-sensitive enteropathy (celiac disease), and regional enteritis can lead to magnesium depletion over time. Resection or bypass of the small intestine, especially the ileum, typically leads to malabsorption and magnesium loss.

People with type 2 diabetes

Magnesium deficits and increased urinary magnesium excretion can occur in people with insulin resistance and/or type 2 diabetes. The magnesium loss appears to be secondary to higher concentrations of glucose in the kidney that increase urine output.

People with alcohol dependence

Magnesium deficiency is common in people with chronic alcoholism. In these individuals, poor dietary intake and nutritional status; gastrointestinal problems, including vomiting, diarrhea, and steatorrhea (fatty stools) resulting from pancreatitis; renal dysfunction with excess excretion of magnesium into the urine; phosphate depletion; vitamin D deficiency; acute alcoholic ketoacidosis; and hyperaldosteronism secondary to liver disease can all contribute to decreased magnesium status.

Older adults

Older adults have lower dietary intakes of magnesium than younger adults. Magnesium absorption from the gut decreases, and renal magnesium excretion increases with age. Older adults are also more likely to have chronic diseases or take medications that alter magnesium status, which can increase their risk of magnesium depletion.

Magnesium and Diseases

Habitually low intakes of magnesium induce changes in biochemical pathways that can increase the risk of illness over time. Magnesium may involve in: hypertension and cardiovascular disease, type 2 diabetes, osteoporosis, and migraine headaches.

Hypertension and cardiovascular disease

Hypertension is a major risk factor for heart disease and stroke. A diet containing more magnesium because of added fruits and vegetables, more low-fat or non-fat dairy products, and less fat overall was shown to lower systolic and diastolic blood pressure by an average of 5.5 and 3.0 mmHg, respectively. However, this Dietary Approaches to Stop Hypertension (DASH) diet also increases intakes of other nutrients, such as potassium and calcium, that are associated with reductions in blood pressure, so any independent contribution of magnesium cannot be determined. Higher magnesium intake might reduce the risk of stroke. 100 mg/day of magnesium in the diet is associated with an 8% decreased risk of total stroke, especially ischemic rather than hemorrhagic stroke.

Type 2 diabetes

Diets with higher amounts of magnesium are associated with a significantly lower risk of diabetes, possibly because of the important role of magnesium in glucose metabolism. Hypomagnesemia might worsen insulin resistance, a condition that often precedes diabetes, or it might be a consequence of insulin resistance. Diabetes leads to increased urinary losses of magnesium, and the subsequent magnesium inadequacy might impair insulin secretion and action.

The American Diabetes Association states that there is insufficient evidence to support the routine use of magnesium to improve glycemic control in people with diabetes.

Frequently Asked Questions

Can too much or too little magnesium be harmful?

The magnesium that is naturally present in food is not harmful and does not need to be limited. Magnesium in dietary supplements and medications should not be consumed in amounts above the upper limit unless recommended by a healthcare provider. Cramps and diarrhea are common side effects.

How Can I Raise My Magnesium Quickly Through Diet?

Magnesium supplements are available over the counter at most supermarkets and pharmacies. But, registered dietitians say it is preferable to eat whole foods containing magnesium naturally to prevent a mg deficiency. While your body absorbs between 30 and 40 percent of the magnesium you eat. Mg deficiency may happen due to an underlying health condition, alcoholism, or certain medication, per the National Institutes of Health.

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Menstruation and self-care

Every month, a woman’s physical and mental-health undergo changes thanks to the hormones present in her body. You may have noticed how, on some days, you are cheerful and excited; on other days, anxiety and depression seep in, unannounced, and drive away your peace of mind, and on some days, anger and irritation rule the roost!

It’s pointless losing sleep over it all, but we do! Not only sleep, but also or moods, our hunger and our happiness, all go out for a toss.

Do you wish to understand the mystery behind it all?
Well, it’s the one process that separates us from the men:

MENSTRUATION!

Right from menarche – when we “come of age” at 13, till menopause – at around 48-50 – our Period is a constant source of despair and discomfort to us.
Let’s get over this fear and anxiety that’s associated with menstruation and make our life simpler, shall we?

WHAT IS MENSTRUATION?

Every month, our uterus readies itself to welcome a human life into it. It lines itself with some tissue – like a cozy blanket – to prepare a warm cocoon for the human life. But, when pregnancy does not occur, this tissue is disposed of from the lining of the uterus through the vagina in the form of blood.

This process is what we call the Period, or “chums”, as girls usually refer to menstruation.

The process of bleeding lasts for 3 to 5 days, and sometimes even up to 7 days. It’s only after a woman crosses her forties, that this cycle begins displaying changes till the time when menstruation comes to an end, which is called Menopause.

HOW MENSTRUATION AFFECTS OUR BODY:

Menstruation and its effects are a result of hormonal changes that occur during a month.
The effects of Menstruation can be observed more during the PMS, or Premenstrual Syndrome, that occurs 10 – 12 days prior to Period.
We also experience some more changes within us during the Period. And, it’s only after the Period is over that life begins feeling “normal”.
Let’s take a look at the symptoms of PMS that leave us feeling like a completely different person.

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SYMPTOMS OF PMS:

CRAVING FOR CERTAIN FOODS: Some crave chocolates and some, spicy food. Gorging on these sinful foods is what quiets the mind and brings respite from the mental chaos.

TENDERNESS OF BREASTS: Breasts feel tender and in pain during the week preceding periods. Just touching the breasts, for e.g. while bathing, or dressing, sends a shooting pain and you just want to leave them alone.

BLOATING: You feel full in your tummy even when you haven’t had any meals. You also tend to visit the loo oftener to pass motions and suffer an upset stomach.

STOMACH CRAMPS: Painful stomach cramps forbid you from leaving your home and all you want to do is lie in bed all day.

LACK OF ENERGY: Tiredness, exhaustion, sleepiness and the inability to carry on with your daily activities leave you feeling worse.

MOOD SWINGS: Your mood-swings confuse you and those around you. One day you are all chirpy and excited, and the next day, morose and angry. Some days, you get teary-eyed for no reason at all, and on other days, you are at your bravest!

CHANGE IN SOCIAL LIFE: Lack of interest in socializing is an effect of the PMS, as is wishing to socialize, all at the same time!

CHANGE IN SEX-DRIVE: Changes in sex-drive are also a result of our menstrual cycle. There are days when all you wish to do is relax and sleep in peace. And, there are also days when you have an increased urge for some activity between the sheets!

Dear women, blame it all on your hormones, for it’s thanks to the changes these undergo that you experience all these above things and some more!

MENSTRUATION AND SOCIAL TABOO:

Despite all that we go through, most of us women have it pretty easy in life, you know? We have access to hygienic and affordable Period wear. Sadly, there are lakhs of women who cannot afford even a decent sanitary napkin and have to make do with whatever rags they find lying around the house, or even on the streets! We don’t need to bow down before archaic rules that forbid us from doing certain things or carrying on with our daily activities during our Period. We ought to be grateful that we live in today’s world where we—especially those of us who live in the urban areas—don’t have to obey antiquated customs and rituals on getting our Period.
In many communities, for instance, it’s a common practice to not let the girl enter the temple and the kitchen during her periods, or eat spicy food! I remember a friend once told me how her mother-in-law forbade her from sleeping in the same bed as her husband during her Period.

Can you imagine that kind of life?
Menstruation is still considered a taboo by so many in our society, when in reality it’s just a physiological process that takes place in our body every month, just like sweating and urinating.

Isn’t it time we brought about a change in our perspectives and also in that of the others who still seem to be living in the bygone era?

NUTRITION DURING MENSTRUATION:

“We are what we eat.”

These are words I completely believe in. Whatever we put in our mouth will have its effects on our body, so we might as well eat sensibly, right?
Food plays an important part in the management of menstrual discomfort. Of course, it’s all an effect of hormones, but it can very well be taken care of by eating right.
Here are foods that you ought to incorporate in your daily diet to help combat the effects of menstruation.

NUTRITION FOR OVERALL WELL BEING:

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  • A lot of iron is lost during Periods. To regain it we need to increase our intake of iron-rich foods throughout the month. Include green leafy vegetables like spinach, fenugreek and kale, legumes like chickpeas, soya beans, peas, lentils and foods like tofu, red meat, eggs and certain fortified breakfast cereals in your daily diet.
  • Fruits like bananas and apples are not only fiber-rich, but also loaded with nutrients. The digestion issues we experience during PMS can be solved with these fruits. Bananas being rich in potassium help relax the mind and deal with depression, too.
  • Vitamin C rich fruits like lemons and oranges give relief from fatigue. These energize you quickly and perk up your mood.
    Increase your water intake during Periods. This will keep you well hydrated and also help in regularizing the bowel movement. The best way to ensure you drink up your 10 – 12 glasses of H2O without fail is by setting an alarm in your smartphone to remind you.
  • Dark chocolate works like magic on bad moods during PMS. It’s the comfort food we women need during “those five days”! Apart from chocolates, sweet, sugary treats will also help you feel better.
  • Do remember to get in the exercise mode, too! Even a 30 minutes walk will do wonders for your mental and physical well being. It will also help burn the calories you load up while eating the sugary treats!
  • Green teas have been found to relax frazzled nerves and offer relief from stomach cramps. Coffee too brings relief from anxiety and depression during PMS. Make sure to pick one that doesn’t leave you feeling bloated.
  • Reduce salt intake during your periods. Less salt intake results in less water retention and bloating.
  • Include foods rich in vitamin B6, such as fish, eggs, milk, potatoes, carrots, sweet potatoes in your diet as these will help relieve menstrual cramps.

We women always prioritize our family and everything else. It’s time we put ourselves on top of our priority lists. Looking after ourselves better will help us work better.

Tiny changes like eating healthy, making time for exercising and indulging in an activity that gives us a mental break from everything else will ensure we live fuller, happier, more contented lives.

Menstruation is just a tiny part of our life; why give it the power to steal our joy? Let’s show our hormones who’s the boss!

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